GENERAL WARM-UP
Get Hot
:30 – :20 – :10
Bike
Straight Leg Sit-Up
Push-Ups
Activation
1:00 Samson Stretch (:30 each side)
:30 Laying Shoulder
WORKOUT OF THE DAY
“MEMENTOES”
3 Rounds For Time:
36/24 Calorie Assault Bike
24 Toes to Bar
12 Jerks (185/135)
COOL-DOWN
Recovery 100m walk.
Group Stretch: Have members pick 5 of their favorite stretches. Hold each one for :30-1:00
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Single Leg Dumbbell RDL (each leg)
15 Barbell Roll-Outs
WORKOUT VARIATIONS
MASK
EMOM 15:
5 Toes-to-Bar
2 Jerks
From the Floor, Building in weight
AT HOME
3 Rounds For Time:
400m Run
24 Toe Raises
12 Double Dumbbell Jerks (50/35)
EQUIPMENT-FREE
3 Rounds For Time:
400m Run
24 Toes Raises
12 Handstand Push-Ups
